Chase Gains
Exercises that hit every muscle group effectively. Can switch days to hit muscle groups 5-6 days a week. 2-3 x 6-8 reps heavy lifts, 2 x 12-15 for accessories.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 0 reps |
| 3 | Leg Extension | 3 | 0 reps |
| 4 | Leg Curl | 3 | 0 reps |
| 5 | Romanian Deadlift (Dumbbell) | 3 | 0 reps |
| 6 | Calf Raise (Leg Press) | 2 | 0 reps |
| 7 | Cable Crunch | 2 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 1 | 0 reps | @6 |
| 1 | 0 reps | @8 | ||
| 1 | 0 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 0 reps | — |
| 3 | Bench Press (Barbell) | 3 | 0 reps | — |
| 4 | Chest Fly (Cable) | 3 | 0 reps | — |
| 5 | Bicep Curl (Dumbbell) | 3 | 0 reps | — |
| 6 | Drag Curl | 3 | 0 reps | — |
| 7 | Dip (Bodyweight) | 2 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hyperextension | 2 | 0 reps |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 0 reps |
| 3 | Cable Low Row | 3 | 0 reps |
| 4 | Chest Supported Row (Machine) | 3 | 0 reps |
| 5 | Pull-Up (Weighted) | 1 | 0 reps |
| 6 | Reverse Pec Deck | 2 | 0 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 0 reps |
| 2 | Preacher Curl (Dumbbell) | 2 | 0 reps |
| 3 | Drag Curl | 2 | 0 reps |
| 4 | Hammer Curl (Dumbbell) | 2 | 0 reps |
| 5 | Tricep Pushdown (Cable) | 2 | 0 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 0 reps |
| 7 | Wrist Curls | 2 | 0 reps |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chase Gains is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Chase Gains is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chase Gains is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
